New Routine: Put Your Fork Down and Sip Water Between Bites
Meeting Topic:  Make a Losing List

have you ever tried Kimchi?

I recently thought I would give this stuff a try. I was able to find it at my local Vons grocery store. I think now days you can find it almost anywhere, in the refrigerated section. Its a little on the spicy side but it was very good.  

 

World's Healthiest Foods: Kimchi (Korea)

Koreans eat so much of this super-spicy condiment (40 pounds of it per person each year) that natives say “kimchi” instead of “cheese” when getting their pictures taken. The reddish fermented cabbage (and sometimes radish) dish—made with a mix of garlic, salt, vinegar, chile peppers, and other spices—is served at every meal, either alone or mixed with rice or noodles. And its part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. Kimchi also is used in everything from soups to pancakes, and as a topping on pizza and burgers.

Why to try it: Kimchi (or kimchee) is loaded with vitamins A, B, and C, but its biggest benefit may be in its “healthy bacteria” called lactobacilli, found in fermented foods like kimchi and yogurt. This good bacteria helps with digestion, plus it seems to help stop and even prevent yeast infections, according to a recent study. And more good news: Some studies show fermented cabbage has compounds that may prevent the growth of cancer.

What to do with it: Theres no need to make your own; just pick it up in the refrigerated section of your grocery store or an Asian market for around $4 per 32-ounce jar (Sunjas is one popular brand). You can wake up your morning by scrambling eggs with kimchi, diced tomatoes, and mushrooms. Use it as a wrap filling or to top a baked potato, or with eggs or egg whites. 

 These sound really good!


Toasty Marshmallow Sweet Potato Skins
1/10th of recipe (1 skin): 74 calories, <0.5g fat, 94mg sodium, 17.5g carbs, 1.5g fiber, 7.5g sugars, 1g protein -- PointsPlus® value 2*



Ingredients:
Five 8-oz. orange sweet potatoes, uniform in shape
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. salt
2 tbsp. brown sugar (not packed)
1 1/4 cups mini marshmallows

Directions:
Preheat oven to 425 degrees. Spray a baking sheet with nonstick spray.

Pierce potatoes several times with a fork. On a microwave-safe plate, microwave for 15 minutes, until potatoes are soft.

Once cool enough to handle, slice each potato in half lengthwise. Carefully scoop out the insides, leaving about 1/4 inch inside the skin. Discard the potato pulp (or reserve for another use).

Place hollow shells on the baking sheet. Sprinkle with cinnamon, nutmeg, and salt.

Bake until the edges begin to crisp, about 10 minutes.

Top with brown sugar and marshmallows. Bake until marshmallows puff up and lightly brown, 3 - 4 minutes. Enjoy!

MAKES 10 SERVINGS

Pizza Casserole
6 servings at 9 pt+s each
Green Salad
6 servings at 1 pt each
Prep Cook Total
15m 20m 35m
1 can refrigerated pizza crust dough
1 lb lean ground beef, browned and drained
½ teaspoon Italian seasonings
14 oz jar pizza sauce
1 cup shredded part skim mozzarella cheese
---------------------------------------------------------------
1 bag chopped salad mix
½ pint grape tomatoes, sliced
12 tablespoons Kraft® fat-free Catalina
dressing
Preheat oven to 400 degrees. Spray a 9 x 13
baking dish and press pizza dough into bottom
of dish and half way up the sides. Combine
browned beef, seasonings and sauce together;
spread evenly onto dough. Top with cheese;
bake 20 to 25 minutes.
---------------------------------------------------------------
Toss all salad items together and divide into 6
salads.

5 Tricks for Fitness Success
Setting small goals is the secret to achieving them and feeling great.
Article By: Kimberly Dawn Neumann
5 Ways to Get to Your Fitness Goals
What's your fitness goal? Power-walking around the block without feeling winded? Lifting more weight than you did last week? Running a marathon? Whether your athletic aspirations are lofty or not, finding the energy to get up and go can be a challenge.

Chris Carmichael knows a thing or two about motivation. An author as well as founder and chairman of Carmichael Training Systems, Carmichael has built a career on helping people reach amazing fitness goals. Here are some of his tips to ensure success on your fitness path.

1. Name a dream goal that you're passionate about. Dream goals define the ultimate achievement. The key to setting a goal is to find something you're passionate about. The passion you feel for your ultimate goal is the foundation that will give you the drive and commitment to stay on your journey.

2. Set realistic and challenging confidence-builder goals. Once you have a dream goal, it's time to work backwards to determine the steps necessary to reach that goal. These steps determine the roadmap that ensures you stay on the right route. Confidence-builder goals provide the opportunity to see and recognize steady progress.

3. Focus on the process. Instead of concentrating only on results, try setting process-oriented goals. With weight loss, you can focus on outcome (losing five pounds, for instance) or process (such as making better decisions about food). Achieving process-oriented goals increases the likelihood of reaching your outcome goals because they focus on the steps needed to get you there.

4. Know the difference between a setback and derailment. A setback is a temporary detour from your planned route, such as a week when you don't stick to your regular exercise regimen. A derailment occurs when you abandon your goals completely because you think you've gone too far off track. Setbacks happen. The trick is to recognize a setback before it escalates into a full-scale derailment.

5. Recognize and celebrate your accomplishments. When you reach a goal, take credit for the work you've done. Congratulations, it's a big deal! Don't just shrug it off for the sake of being humble, be proud. Then turn your attention to the next goal, aiming for the day when you can again celebrate for completing another step toward your dream goal.

Pumpkin Pie with Graham Cracker Crust

Pumpkin Pie with Graham Cracker Crust

Weight Watchers Recipe

5PointsPlus Value

Prep time: 15 min
Cook time: 65 min
Other time: 30 min
Serves: 8
Our take on this Thanksgiving classic features a light graham cracker crust. The filling's custardy and rich, with just a hint of spice.
Recipe
Read All Reviews (561)
Ingredients
3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets  
1 Tbsp packed light brown sugar  
2 Tbsp regular butter, melted  
      2 large egg white(s)  
      1 large egg(s)  
1/2 cup(s) dark brown sugar  
1/4 tsp table salt  
2 tsp pumpkin pie spice, or less to taste  
      1 cup(s) canned pumpkin  
1/2 cup(s) fat free evaporated milk  
1/4 cup(s) lite whipped topping  
Instructions
Position rack in middle of oven. Preheat oven to 350ºF.

Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.

Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.

New Routine: Put Your Fork Down and Sip Water Between Bites
Meeting Topic:  The Great Plate

Sweet Potato Stacks with Crispy Sage Leaves

Sweet Potato Stacks with Crispy Sage Leaves


Weight Watchers Recipe

2PointsPlus Value

Prep time: 10 min
Cook time: 40 min

Serves: 12
A restaurant-worthy side dish from the comfort of your own home. Stacking the ingredients in a muffin pan helps simplify the preparation process.
Recipe
Read All Reviews (82)
Ingredients
4 spray(s) cooking spray  
1/4 cup(s) canned chicken broth  
2 Tbsp heavy whipping cream  
3/4 tsp kosher salt  
      2 large uncooked sweet potato(es), peeled, thinly sliced  
2 tsp unsalted butter  
1/2 cup(s) fresh sage, use 12 whole leaves  
Instructions
Preheat oven to 400°F. Coat a 12-hole muffin pan with cooking spray.

In a medium bowl, whisk together broth, heavy cream and salt; add potatoes and toss until well-coated.

Layer 4 to 5 sweet potato slices in each prepared muffin hole; drizzle remaining liquid from mixing bowl over potatoes. Cover pan with foil and bake for 20 minutes; uncover pan and bake until tops are browned, about 20 minutes more.

While potatoes bake, to prepare sage leaves, melt butter in a small skillet over medium heat. Add sage leaves and cook, flipping once, until crispy, about 1 to 2 minutes; remove from heat. Top each potato stack with a sage leave when ready to serve. Yields one potato stack per serving.
Notes
Use long sweet potatoes that are not too fat in the middle so the potato slices in your stacks are somewhat even.

If your stacks don’t brown, put them under the broiler for a minute.